3 sets of:
5 reactive bounding forward jumps
In 5-7 sets work up to a heavy weight for:
4 Back Squats
then 3x 4 @ 90-95% of H4
4 rounds of:
6-8 n.GHR (with partner)
10 alt. cossack squats (KB in goblet pos.)
20m single arm Farmers walk (each side)
10-15 Hollow rocks
Option A) 10min to practice T2B
After 2 attempts do 30-50 unbroken DU or practice DU for 30sec
Option B) (Nur wenn T2B schon sehr gut sind)
EMOM 8:
1) 10-15 unbroken T2B
2) 30-60 ub DU
Coaches warm up for OHS
6 sets of:
2 OHS
start @ 90% of 1RM Snatch work up in weight
4 sets of:
8-10 bent over BB rows (sup. grip)
rest 30-60sec.
8-12 DB-Bench Press
rest 30-60sec.
12-16 walking lunges (single KB in FR-pos. - switch side every set)
rest 30-60sec.